To lose weight at home the dream of almost every other person, but how to start to lose weight, not know, not all of them. Because of this, the process of weight loss systematically postpone for "tomorrow" and kilograms, meanwhile, only added. The visual guide for action, is just what we need. When it is clear that is a plan that identifies the sequence of the process, it is easier to start losing weight. Draw up a step by step guide, and call it "how to start losing weight."
Step # 1. Analysis and self-diagnosis
To determine the purpose, it is necessary to perform a self-test. This is an important step in the beginning of the weight loss, because the result becomes only a guideline to keep in mind through the program.
Get a personal notebook in which you will be able to take into account all stages of the plan. You must like it, because soon you will access it several times a day.
- To perform the calculation of the ideal weight for themselves. You can use the calculator to calculate the ideal weight or on the basis of the weight that you once felt comfortable and good. Do not forget that the ultimate goal must be real, so do not overestimate your strength and capabilities.
- That basic measurements of the volume of the body (chest, belly, thighs). In the process of weight loss, there are moments when the weight of "should" in the city, and the volumes continue to decrease.
- Record your initial measurements in a notebook.
- To make it easier to keep track of your results to a table where you can mark your measurements the date of measurement.
The psychological aspect of the. A lot of people frankly ask ourselves the question: "Why can't I stop eating?". Sometimes it is stress, depression, chronic lack of sleep and fatigue – these factors should be addressed. For better motivation, think of the stimuli.
Step # 2. Aim and time
You have made the calculations and got some results – have become the primary goal that you can imagine, that does not spoil. Make a colourful poster, publication in a prominent location of your photos, if you like, etc ..
The installation in real-time. Do not rush things, rapid weight loss leads to the same rapid return of weight or damage. Optimal weight loss is 3-4 kg in a month. Weigh yourself 1 time per week, and record the results in your journal.
Step # 3. Counting calorie intake
Start the process of weight loss without restricting calories will not work. To calculate the required volume can be at home with the help of special calculator or using the formula:
- 18-30 years (0,0630 * Weight, kg + 2,8957) * 240
- From 30 to 60 years (0,0484 * Weight, kg + 3,6534) * 240
- From 18 to 30 years (0,0621 * Weight, kg + 2,0357) * 240
- From 30 to 60 years (0,0342 * Weight, kg + 3,5377) * 240
Next, received result must be multiplied by a factor which corresponds to the level of physical activity:
- 1.1 low level
- 1,3 – moderate load
- 1,5 – a high level.
If the woman is 25, she weighs 69 kg works in the office, but she is a child, with whom he often played active games, and then we get the following result:
Diet Kcal = (0,0621 * 69 + 2,0357) * 240 = 1517 * 1,3 = 1972.
The result may be a signal to "eat" and start eating right.
There is yet another way of calculating the daily calories. You must perform the following steps:
- Counting calorie consumption per day.
- We expect the average calorie intake per day (you will need a few days to a food diary, recording everything he ate and drank).
- If the amount of eaten calories, exceeds the amount of the dissipated energy, then the result is "calorie Consumption" subtracted 500 Calories. If you spend energy on 1800 Kcal, then start to lose weight, you can, if caloric intake would be 1300 Calories.
Important! The average for weight loss a person needs to eat at least 1000 Kcal and not more than 1500 Calories a day. The calculations are strictly individual and depends on the initial weight, height, age, gender and physical activity.
Step # 4. We expect that the demand for proteins-fats-carbohydrates
For weight loss at home perform more efficiently not only to stop the many out there. The energy value of the food, which is made up of protein, fats and carbohydrates – this is the basis of the diet. With the increase in the diet of fat and simple carbohydrates a person starts to get fat. Proteins are the opposite – help you to lose weight.
To lose weight, every day should eat protein-fat-carbohydrates in the average of the following amounts:
- Protein – 1 gram per 1 kg of body weight.
- Fat – 0.5 g per 1 kg of body weight.
- Carbohydrates – 2-3 g per 1 kg of body weight.
Weight amount of protein-fat-carbohydrates will be changed. To accurately determine the right amount for your diet, use the calorie tables listing the proteins-fats-carbohydrate, the app for phone or online services. For accurate calculation it is better to buy an electronic kitchen scale.
Step # 5. That drinking diet
For weight loss it is important not only to overeat, but you need to pay attention to a sufficient intake of plain carbonated water. Each person needs to drink at least 30 ml of water per 1 kg of body weight. Tea, coffee and other drinks do not count – it is important to accustom himself to the simple water, which is not stored in the body and flushes out toxins and slag accumulation.
Learn all of the secrets, to examine an article on how to drink water to lose weight on our website.
The main volume of liquid you need to drink in the morning to prevent the formation of edema.
Step # 6. Would diet given calories and protein, fat, carbohydrate
Proper weight loss is not in the background of the fast or the one and the abundance of energy of food per day. You need to eat 5-6 times a day, but the amount of the instalments should not be more than 250 grams. The average is like 3 full meals (Breakfast, lunch and dinner) + 2-3 snacks in between. This technique helps not to break in the first days of the diet.
Code Breakfast after 20-40 minutes after waking up and after eating every 3-3. 5 hours. The main dinner should be 2-3 hours before bedtime, and if it took more than 4 hours, a second dinner.
Daily amount of calories must be allocated between meals, so that more than half were eaten up to 14 hours a day. This Breakfast for weight loss should contain carbohydrates, and dinner it is advisable to not only protein.
Step # 7. Make the individual menu
For the preparation of the menu, you can use the special tables, which contain information on the calorie content and composition of proteins-fats-carbohydrates. Dishes to choose the best depending on personal preference. If the diet stays popular products, the fall will be harder.
Immediately make a list of the prohibited foods and supplements for yourself. Exclude from the diet products, fat meat, flour, candy, carbonated and sweet drinks, fatty foods, mayonnaise and other sauces adipem continet. From these products should be for ever abandoned.
Always plan your meals in advance. In advance, make a shopping list in the store. Pre-think and prepare what you will eat. Better to do it in either tomorrow night or in the morning on the day of (in this case Breakfast, which you already specified).
Purchase the new dishes are small in size. She needs to be beautiful and to lighten the mood.
Step 8 Select a physical activity
If not immediately, then at some stage you will need to connect the physical activity. What will be the for you to decide. You can choose any type: home exercises, Running, gym, TABATA fitness, dance, cycling, swimming, etc., it is Important that physical activity gave joy, then you will be able to have them regularly and achieve amazing results in weight loss.
Now you know where to start to lose weight. Despite the common opinion that you need to stop eating, conscious approach to the process of weight loss, gives more effective results. When planning for weight loss and to carry out all calculations in the home you know how much to eat really, and how a sedentary lifestyle leads. We only think that we eat a little, and the whole day on your feet, and the calculations will prove it, why we get fat.
Make your own diet plan, look for motivation and begin to be transformed inside and out, as quickly as possible!